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Nailed my calorie adjustment almost exactly at 1743 for the day. Weighed in at 203.4 pre-dinner. Hoping to drop one or two overnight. No workout today (Mondays off). Going to target 2160 again tomorrow but then will be adding in alternating days of treadmill and weight lifting so the calorie burn will increase the deficit. Going for an average deficit of 500 per day, but will take all week to get there.
Here are the 6/02/14 Tanita Numbers (pre-dinner, no workout):
Weight - 203.4
Goal Weight (10% BF) - 192.4
Total body fat % - 14.8
Total body fat lbs. - 30.2
Total body water % - 62.2
Visceral fat rating - 8
Muscle mass lbs. - 164.8
Physique rating - 6
Bone mass lbs. - 8.4
Daily calories: 4043 (RDI 2271)
Metabolic age - 21
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 57 carbs, 40-50 fiber, 200 protein, 1747 cals
Today ate: 71 fat, 92 carbs, 18 fiber, 190 protein, 1743 cals (2488 used, 745 deficit)
Running avg: 81 fat, 185 carbs, 193 protein, 2158 cals (2431 used, 273 deficit)
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1743 kcal
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Fat: 70.95g | Prot: 190.34g | Carbs: 91.58g.
Breakfast: Syntrax Nectar Fuzzy Navel Whey Protein Isolate, Jimmy Dean Delights Honey Wheat Flatbread - Bacon, Egg & Cheese. Lunch: Nectar Vanilla Bean Torte Whey Protein Isolate, Pure Protein Chocolate Deluxe High Protein Bar. Dinner: Colavita Extra Virgin Olive Oil, Safeway Salad Toppers seeds n soy, Spinach, Smoked Beef Sausage Stick, Chicken Breast (Skin Not Eaten). Snacks/Other: Bananas , Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Syntrax Nectar Chocolate Truffle Whey Protein Isolate, One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Omega 3 Fish Oil (1000 mg). more...
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2492 kcal
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Exercise:
Walking (exercise) - 3.5/mph - 57 minutes, Sleeping - 5 hours and 22 minutes, Resting - 17 hours and 41 minutes. more...
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